Chat with Sarah Clifton, mother of two and founder of Swoop Baby
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Time to read 5 min
Chat with our Monthly Mum Muse – Sarah, certified sleep consultant and basically full time magician, the founder of Swoop Baby. We sat down with Sarah to chat all things sleep in the lead up to daylight savings, to help bring our community some tips and tricks to help ease the pain of those clocks turning backwards!
“Outdoor adventures help babies and toddlers burn off energy, promoting tiredness and setting them up for better sleep afterwards.”
Sarah, help us please! In the lead-up to daylight savings, parents everywhere start to freak out! Can you share with our community the best approach when it comes to prepping little ones for time differences?
Daylight savings can often bring some anxiety, especially when your usual 5am wake-up suddenly shifts to 4 am! Newborns are typically unaffected, but older babies, just like adults, can take some time to adjust to the change. The good news for early risers is that you'll now have a longer window to help them return to sleep before starting the day at a more reasonable hour.
You can choose to move your schedule proactively a week in advance, or simply handle it reactively when the time change happens. I prefer being ahead of the game, when done right, it makes it much easier to wake up on Sunday already on the new time. I recommend pushing bedtime, nap, and food times by 15 minutes, two days at a time over the course of a week. However, this can be tricky if you need to be out of the house early, so it’s also okay to adjust during the following week.
Some children may need extra distractions to cope with the change. To help them, offer plenty of natural light in the morning and late afternoon to reset their body clocks, along with quiet cuddles and games. Remember, nothing happens overnight, so be patient. And if needed, make sure you get to bed early enough to be well-rested and ready to tackle things if your little one is struggling.
Below is an example of a 7pm-7am schedule. This can be adjusted to suit your daily routines i.e 6pm-6am or 6:30pm-6:30am.
| Day | Wakeup | Nap/Food | Bedtime |
| Mon-Tues | 7:15am | 15mins later than usual | 7:15pm |
| Weds-Thurs | 7:30am | 30mins later than usual | 7:30pm |
| Fri-Sat | 7:45am | 45mins later than usual | 7:45pm |
| Sun | 7am (new time) | 60mins later than usual | 7pm (new time) |
“Swoop Baby was created with the desire to bring confidence, support and consistency to families at a time where it’s needed most - sleep time.”
What are your top 3 tips for ensuring a good night's sleep?
1. A consistent age-appropriate routine. Babies and toddlers thrive on routine. Try to put them to bed and wake them up at the same time each day, even on weekends. Consistency helps regulate their internal body clock, making it easier for them to fall asleep and stay asleep. Also, be mindful of nap times to avoid them interfering with nighttime sleep, ensuring your little one isn’t over or under tired when it's time to settle.
2. Making sure the environment is conducive to sleep. Keep the room cool (18-22°C), dark, and quiet. Black-out curtains, white noise, a sleeping bag, and a comforter are great for soothing creating positive sleep cues, ultimately setting them up for sleep success.
3. Teaching your little one to settle and resettle independently. Less is more. We often do too much when settling our little ones, which can confuse them and disrupt their sleep further. Stick with a calm, consistent settling method so your little one knows what to expect and can learn from it.
Many parents struggle with early wake-ups. What are your go-to strategies for helping little ones sleep in a little longer?
Early wakes are such a common challenge and often one of the last to resolve with sleep conditioning. The key is patience and consistency! Here are my go-to strategies:
● Eliminate light: make sure no light is creeping into their room, as light signals to the brain that it's time to wake up.
● Limit food: If your baby or toddler is waking early, try not to give them milk or breakfast until at least 6.30/7am.
● Limit social interaction: Early morning wake-ups often happen because kids know Mum or Dad will come to the rescue. We’re a lot more fun than sleep, so keep things calm, quiet and boring —pretend it’s 1am and stay consistent with your settling method!
● Ensure the morning nap is after 9am: This helps maintain a good sleep rhythm.
● Stick to a routine: A predictable routine helps set their internal body clock and creates consistency.
● Ensure good nutrition: A diet high in protein and a variety of whole, fresh foods supports healthy sleep and helps them feel full for longer, reducing the likelihood of waking due to hunger.
Good sleep hygiene is obviously important to you when it comes to little ones.Tell us—does a big day of play tend to lead to optimal sleep?
Yes, as babies get older, they need more stimulation and play. I'm a big believer in getting them outside for fresh air and sunlight to boost their vitamin D! Outdoor adventures help babies and toddlers burn off energy, promoting tiredness and setting them up for better sleep afterwards.
Is there a common toddler sleep myth would you love to debunk for us!?
A common myth: That letting toddlers watch TV or play games on a tablet before bed will help tire them out and make them sleepy.
Reality: Screen time, especially in the hour before bed, can actually disrupt sleep. The blue light from screens interferes with melatonin production, which is crucial for falling asleep. It’s better to have quiet, non-stimulating activities like reading or cuddling before bedtime.
Both of your little ones have our SOHLS! Tell us—would you recommend them to other parents, and why?
Absolutely, I get asked about them all the time! Not only do they look great, but they are also easy for my kids to put on and take off themselves. They’re comfortable and fit my 2-year-old’s chubby feet perfectly. and my favourite part, you can throw them in the wash, and they come out looking brand new!
Outdoor play is such a big part of the sleep equation—how do SOHLS help your little ones stay comfortable and active throughout the day?
Outdoor play often means dirt, mud, water, and sand. Little SOHLS are so well designed for all sorts of activity. They are incredibly durable, and made fro high quality materials that resist wear and tear, keeping kids comfortable and playing for longer - setting them up for sleep success 😉. I love that my kids will outgrow the shoes before the shoes outgrow them!
Where can parents find out more about SwoopBaby?
Head to swoopbaby.com to learn more.